Fitness:
1) 2 Rounds NFT of:

  • Wall Climb: 4
  • GHD Sit-Up: 6

2) 2 Power Cleans + 2 Front Squats x 4 (Heavier Than Last Week)

3) Complete 50-40-30-20-10 AFAP of:

  • Double-Unders (min 10 double-under attempts per round before going to singles)
  • OH KB Swings (55/35)
  • Air Squats

Competition:

1) 6 sets of:

  • Power Snatch from Mid-Thigh x 4-5 reps (straps are OK)

2) Max Reps (or Calories):
“Ten Minute Capacity Test”

  • 4 min Row for Max Calories
  • 60s rest
  • 3 min Max Reps Pull-Ups
  • 60s rest
  • 2 min Max Reps Bodyweight Back Squat
  • 60s rest
  • 1 min Max Reps Shoulder 2 Overhead (135/95) – no rack can be used for s2oh

3) Banded Face Pull + Y Press: 3×12